12 July 2018

SATURDAY 170715 27-21-15-9 reps for time of: Squat cleans Ring dips Men use 95 lb. Women use 65 lb. Post time to comments. Scaling this WOD If you do not yet have ring dips, find a variation during the warm-up that allows at least 10 unbroken reps. If you can do ring dips, but not for larger sets, start each round with ring dips and finish the round with a modification to keep the intensity high. Each round of cleans should be completed in 3 sets or less. Beginner 21-15-9-6 reps for time of: Hang squat cleans Leg-assisted ring dips Men use 55 lb. Women use 35 lb. To allow for larger sets during the ring dips, use more assistance from the legs as you fatigue. If you can complete 15 unbroken hang cleans at 55/35 lb., consider adding 10 lb. Starting from the hang will encourage you to focus on the hip extension and receiving position. Watch The Hang Clean on the CrossFit Journal for points of performance and tips. Intermediate 27-21-15-9 reps for time of: Squat cleans Ring dips (1 set–finish the round with push-ups) Men use 95 lb. Women use 65 lb. If you can do 10 unbroken ring dips and 10 cleans at 95/65 lb., perform this workout as prescribed. Break the dips into small sets to avoid failure. If you are unable to perform 10 unbroken clean reps at 95/65 lb., use the beginner rep scheme for this movement. @crossfit #CrossFit #CFWODScale #CrossFitTraining

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Workout of the Day


Squat Cleans (95/65)
Ring Dips

**If you haven't ever noticed, we try to follow mainsite workouts (CrossFit.com) from the same month, but 1 year ago. Following behind allows our coaches time enough to be prepared properly (so they don't find out the night before at 8pm and scramble to be ready) So, right now we're working through July 2017 wods. The dates/days don't always correspond- because of special circumstances in our own gym (patriotic week, benchmarks, other repeats) but we do our best to keep the flow going. So, while you won't know EXACTLY when you'll get mainsite wod from July 28, 2017, you'll probably get it at some point around there. You'll also notice variations for our gym that intend to keep the same stimulus. For example, there are mainsite workouts from July 2017 that have swimming in them, obviously we can't go to a pool during class, so we accommodate to keep the stimulus but in a way that works with our gym, equipment, class sizes, etc. Here are some common ways I make alterations to suit our needs but preserve the same stimulus:

Swimming- run/row/burpee (something relatively low impact and cardio-only focused)
Rope Climbs- strict pullups (same strict pulling strength stimulus)
GHD Sit-Ups- abmat situps, weighted abmats, toes to bar/knee raises (GHDs are a bit more aggressive on the abdominals than abmat situps, but similar flexion movement pattern)
Hip Extensions- deadlifts or good mornings (some kind of hinging hamstring dominated movement)

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50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
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